First of all, in order to have these answers about how much protein should I eat per day and if I really need to supplement, we need to know how lean mass gain works.
How do I gain lean mass?
The gain in lean mass depends on some factors that added to each other will help you reach your goals and the most important of these factors is training.
Your training has to be aligned between strength and aerobic training, if you don’t train correctly there is no muscle gain and the frequency and consistency of training is very important for this.
How long does it take to gain muscle mass?
It is not overnight that you will gain lean mass, it takes some time, even months for the physiological and muscular adaptations to occur to result in hypertrophy.
What about the diet? Is it important?
Diet is also extremely important for hypertrophy and the amount of protein and calories has to be adequate normally with an increase in protein intake. These proteins do not necessarily need to be from supplements. If the person ingests the necessary amount of protein through food, he will not need supplements. But we’ll get to that later.
Need a break?
Rest is also training. Therefore, it is a consensus among experts that recovery between workouts is very important and that sleep greatly influences lean mass gain and our metabolism.
How much protein should you eat per day and at what times?
Regarding the amount of protein, a normal diet would be between 1.2 grams of protein/Kg. However, with a focus on mass gain, nutritionists usually recommend 2 grams of protein/kg. In short, the ideal is to distribute this consumption throughout the day and that they are quality proteins and rich in amino acids, especially the essential ones.
And should I use supplementation or not?
When a person cannot reach their daily amounts needed through food, whether the reason is lack of time to prepare something or even lack of hunger, the supplement is a great resource to meet their needs.
However, we must always prioritize the consumption of healthy and natural foods as our food base. Always taking into account how much protein should I eat per day.
What foods and supplements are high in protein?
We will give here some examples of foods rich in proteins, but it is also worth remembering that along with proteins some foods may contain significant amounts of fats and carbohydrates. So you have to be aware of this so as not to harm your diet ok?
Among the foods rich in proteins are: Eggs, chicken breast, red meat (be careful with very fatty meats, after all we know that fats are not always bad, but in excess is always harmful), fish, milk and derivatives (if not lactose intolerant), almonds, peanuts, among others.
So what add-in to use?
However, in the case of supplements, the main and most used is the famous Whey Protein, which is nothing more than whey protein. Soon they are divided into three types: concentrated, hydrolyzed and isolated. However, we will not expand on the specificity of each one as this is a subject for another article.
It is worth remembering that lactose intolerants may also have discomfort with this supplement, in which case only the isolate would be indicated.
Albumin is also very rich in proteins and is widely used and its production takes place through the dehydration and pasteurization of the egg white and the result is a powder with a high protein content and for those who are lactose intolerant it is a good option too.
In the case of supplements, it is a little easier to measure the amount of protein and also control the intake of carbohydrates and fats. However, that doesn’t make supplements any better than natural food, just a little easier” to carry out its preparation and administer quantities.
It is important to emphasize here that our intention in this article is only to inform the reader about how much protein should I eat per day. About how lean mass gain works and protein intake. We do not indicate any diet or supplement here.
In short, the ideal is always to follow up with a doctor or nutritionist to obtain good results in a safe way.
So if this post helped you, comment here and let us know! Take the opportunity to send it to a friend who will also benefit from this reading and see you next time!